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Thanks Pat But impressive, That fits the lifting that you do
Happy B-Day to The Claw
6/3 500m row 50 WB @ 9' 4:02
6/5
3 rounds
10 62# KB swings American
10 pullup
135# sled pull apx 70 yard
Part 2
:30 row :30 rest
Post run trail 9 Dunes State Park 4 miles
6/6
push press 1@ 135/155/175/185
triple bench @135/185/225
Tri extensions 5x8 w/ 35# DBs
HC 3 @ 135 5x3 @ 165
WOD 6:00 AMRAP 3:00 rest between
10 PP @ 135
30 DU
part 2
10 WB
10 Burpees
part3
10 KB snatch @ 55
10 Burpees
6/7
20:00 EMOM
6 jumping squats
4 pushup
3 Burpees
post Run Kowels Bogg 5 miles
6/7
6 H/C @ 95
6 Walking KB swings @ 55
run 200m
6 pullup
3 Burpees
run 200m
5 rounds 6 H/C 6 Lunges 200m run
m/57/180

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Pat - I was remiss!! WHAT AN AWESOME FRAN TIME!!! I more than ever wanna be you when I grow up!

John - You're showing why you did so well during the open!! Yay! Bupees!!

Tom - Yeah 203 back squats were a killer! I'm still sore in my hammies and tight in my lower back! Nice job on the WODs.

Claw - Way to go on "Choosing the Wrench"! (2 pood KBS American are brutal, Russian aren't much better!)

[B]WU:[/B]
3 rounds:
10 Push-ups
10 squats [I]Like I didn't squat ENOUGH yesterday!!!:ranting2:[/I]
10 AbMat Sit-ups

[B]WOD:[/B]
“Bad Snake”
100 Rope Jumps, 21 Knees-To-Elbows, 50 Pushups, 1t5 L-Pullups
100 Rope Jumps, 15 Knees-To-Elbows, 35 Pushups, 12 L-Pullups
100 Rope Jumps, 12 Knees-To-Elbows, 20 Pushups, 9 L-Pullups

[I]Scaled to Kipping Pullups[/I]

15:26
[I]Redeemed myself from yesterday and Tuesday!! First one in the class done!! :D I love it when that happens!![/I]

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once again great work everyone

last nite 5000 m row

20:10.7 missed my pr by 2 seconds not real happy about that :mad:

my wife is through her 3rd foundation class and loving it.

she has been active her whole life but is blown away by how different crossfit is than anything she has been involved with ever before:pepper:

i told her often she would love it and for once i was right :rofl:

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Great work, everyone. I'm back after a raft trip through the Grand Canyon. If any of the videos I shots in the rapids are good, I'll post them on YouTube for your viewing enjoyment.

6/11
Warmup: Row 1000m; t-spine and shoulder mobility; Burgner warm-up; air squats; 45, 55, 65# shoulder press X 5

Workout:
Wendler cycle, week 1 (repeating due to vacation)
Shoulder Press 70, 80 X 5; 90 X 13
Assist work Assisted ring dips X3X10; Assisted pull-ups X3X10

35# KB swings X 50; 1:54

Cashout: PVC OH Squats; wobble board

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Claw, happy birthday.

After warm ups, clean and jerk progression. went from 135 to 205. Ran out of time before I ran out of lift. Things were just flowing well this AM.

WOD:

25 burpees
3 rounds of 50 double unders (or 3:1) and 15 ring dips.
25 burpees.

13:08.

we had a guy come in this morning for his first workout who crushed this in just over 10 minutes. Turns out he has been doing functional work for years.

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[QUOTE=Cliff Miller;1068003]...i told her often she would love it and for once i was right :rofl:[/QUOTE] Enjoy it !! :D

Nice work all!!

[B]WU:[/B]
400m run
2 rounds:
10 1.5 Pood KBS
10 AbMat Sit-ups
10 Air Squats
10 Supermans

[B]WOD:[/B]
5-5-5-5-5 Shoulder Press

75#-95#-125#(3)-115#-125#

[I]On the 3rd set, my old 1990 back injury started flaring up. I went down in weight and focused on keeping tight as well as my form AND I was able to kill 125# on the next try!! Sweet! :D[/I]

[B]Cashout WOD:[/B]
Dead Lift/ Burpee (Yay! Burpees!!) Ladder
12 min AMRAP:
2 225# Dead Lift/ 2 Burpees (Yay! Burpees!!)
4 225# Dead Lift/ 4 Burpees (Yay! Burpees!!)
6 225# Dead Lift/ 6 Burpees (Yay! Burpees!!)
8 225# Dead Lift/ 8 Burpees (Yay! Burpees!!)
10 225# Dead Lift/ 10 Burpees (Yay! Burpees!!)...

5 rounds + 12 225# Dead Lift + 11 Burpees (Yay! Burpees!!)

[I]1 Burpee (Yay! Burpees!!) shy of 6 Rounds!! And I did 11 Burpees (Yay! Burpees!!) in 30 secounds!! Awesome![/I]

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saturday

10 rounds

3 - 135 lb good morning
15 - 20 lb wall ball

11:46

sunday

rock climbing (1st time in 2 years)
a round of frisbee golf with wife and dogs
yard work
sports hynotist at box with 20 other members. i am not a "wu wu" kind of person but some of the things this lady was saying made total sense and reinforced a bunch of stuff i already was doing or believed.

last nite

30 min. amrap

5 - 275 dead lift
13 40lb dbell bench (went 5 lbs to heavy on these)
9 24" box jump

10 rounds plus the deads, bench and 4 box jumps

was very glad when this one was over

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6/9 WOD (Saturday)
5 rounds for reps.
In one minute, perform 10 wall balls, then max burpees.
Two minutes rest.
(This was actually a team WOD with 3 athletes, so somebody was always working while the other 2 rested.)

17, 17, 17, 14, 14 burpees.
These dropped off hard and fast on the fourth round. By the fifth round, I was having to step up out of the pushup. A real burner!


6/12 WOD
1 x through for time:
1 K Row
60 Strict Presses (45#)
50 Back squats (45#)
40 Comp pushups
30 Jump lunges
20 Double unders
10 HSPU (If you cannot complete HSPU’s rx – head to floor for men, 1 abmat for women – then sub a 1 min handstand – no other mod’s)
800 M Run

18:34 with mod of 1 minute cumulative handstand.
This was a tremendous shoulder burner, starting with 60 45# presses. That is a LOT! By the time of the HSPU's I could only hold 30, 12, 8 seconds. The jump lunges and double unders were by far the easiest part of this WOD. Congrats to Parkour James for being the only one in the 6 am class able to do the WOD Rx'd (meaning 10 full HSPU's).

Link to this morning's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7180575975/[/url]

Claw

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Way to go Guys!!

Claw-Hope your shoulders feel better!! :D Nice work!!

[B]WU:[/B]
400m run
40 ft:
walking lunges
Spidermans
Inch Worms (2 Push-ups)
Frankenstein Walks
High Knees (2)
Butt Kickers (2)

[B]WOD:[/B]
10 Min to find Max weight Front Squat

205#

Then
Row 1k
30 Burpees Jumping OVER the Box (12" Box) (Yay! Burpees!!)
30 TTB
30 95# Push Jerks

17:23
[I]Brutal WOD! Burpees (Yay! Burpees!!) over the Box weren't as bad as I thought they would be. Kinda wished I "chose the wrench" (used 135#), but then I'd still be doing the WOD! :D[/I]

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6/13 WOD

AMRAP 15 Minutes
8 DB Clean & Jerks (athlete’s choice of weight)
8 Box Jumps (30″/24″ or higher)

7 rounds + 11 reps @ 35# dumbbells.
The DB C&J's were no joke. After a few rounds went to 4-4, then 3-3-2. The 30" box jumps were fast and easy by comparison. Very humid (for Santa Barbara :D ) this morning. The A-Team was definitely in the house at 6 a.m.: Lum, Tobin, Mike Mac SB, Shane W and Randimal. Props to Tobin for jumping to a 42" box! Link to today's whiteboard: [url]http://www.flickr.com/photos/93561498@N00/7183454933/[/url]

Claw